Top 10 powerful vitamins for younger looking skin
Someone people think that having a young and good looking skin all stems from the skin care products and make up kits they use. Sadly, this is not the whole truth.
The food you take in also has a significant role to play in making your skin flawless and clear of dead skin cells.
Health experts say that vitamins and minerals in all forms play a big role in keeping your skin looking healthier and younger, whether the source is food, supplements, serums, or even a jar of cream.
Vitamins are powerful anti-aging nutrients that nourish your skin, keep it healthy and slow aging of your skin.
They can make a huge difference in the way your skin looks and feels – in fact they have powerful anti-aging nutrients that nourish your skin, keep it healthy and slows aging of your skin.
So quickly, let’s take a look at 10 powerful vitamins and minerals – what they are, their usefulness to the skin, and where they’re gotten from:
1. Vitamin C (Ascorbic acid) builds your collagen:
A high intake of Vitamin C is tied to a younger appearance. In a survey of 4,025 women, low Vitamin C levels were correlated with wrinkles and dryness.
Vitamin C helps to build collagen- the most abundant protein in our bodies responsible for holding the bones, skin, and tendons together, somewhat like glue.
Collagen gives our skin strength and elasticity.
Put loosely, this means it gives the skin the ability to retain firmness after stress. As we age, collagen production reduces which in turn results in looser skin, wrinkles and less elasticity.
Other factors, like diets high in sugar, smoking and sun exposure, also contribute to depleting collagen levels.
Vitamin C counters the effect of harmful sun exposure on the skin by reducing the damage caused by free radicals – a harmful by-product of sunlight, smoke and pollution, which eat up the collagen in the skin.
Vitamin C is present and can be gotten as vitamin C supplement:
And also, vitamin C are present naturally in many citrus fruits and vegetables such as oranges, guavas, kiwis, papayas, broccolis, leafy greens along with red and green bell peppers.
2. Vitamin E hydrates your Skin
Vitamin E is one of the most powerful vitamins and antioxidants.
Vitamin E improves and retains moisture of your skin by neutralizing free radicals that cause dryness, fine lines and wrinkles.
In addition to helping your skin stay hydrated and smooth, vitamin E protects your skin from sunburns. To put it loosely, it effectively gets rid of dead skin cells so you can have a skin free of hassles and dark spots. It is not a substitute for sunscreen however.
Some sources of Vitamin E are in foods like green olives, spinach, almonds, peanuts, sunflower seeds, sweet potatoes, vegetable oils etc.
A high quality vitamin E supplement can help you to maintain levels of this crucial vitamin in your body as well as vitamin E-fortified lotions and sunscreens.
3. Vitamin D Renews the Skin:
Vitamin D also known as the “sunshine vitamin” can be produced in the body following mild exposure to sunlight.
When skin is low on Vitamin D, Vitamin D rejuvenates the skin by allowing the skin to quickly replace dead skin cells with new ones. It optimizes the skin’s immune system by destroying free radicals that cause premature aging.
The flesh of fatty fish such as salmon, sardines, tuna and mackerel and fish liver oils are among the best sources of Vitamin D. It can also be found in beef liver, cheese, chicken, and egg yolks and fortified foods like yogurt and cereal.
4. Vitamin K Improves Skin Appearance:
Vitamin K is a common ingredient in anti-aging creams.
When applied topically, vitamin K improves the clarity and the appearance of the skin by reducing dark spots, dead skin cells or blemishes present on the skin.
And also Vitamin K can be found naturally in foods such as cucumber, cabbage, spring onion, green leafy vegetables etc.
5. Vitamin A Keeps Your Skin Looking Young:
Vitamin A has a special ability of keeping your skin looking young and firm.
This is because vitamin A repairs and maintains skin tissues, especially after exposure to sunlight. Low levels of vitamin A leave your skin looking dry and flaky.
Low level of Vitamin A results in dead skin cells and dryness which ends up causing lines and wrinkles to appear.
Vitamin A when applied topically showed a marked reduction of wrinkles and fine lines on the skin, good acne control, and relief from psoriasis.
Kale, carrots, red pepper, sweet potatoes, and leafy greens are excellent sources of vitamin A.
Vitamin A can also be found as supplements (our preference) – Now Foods Vitamin A, 25000IU:
6. Vitamin B3 Soothes Irritated Skin:
Vitamin B3 or niacin has anti-inflammatory properties to soothe dry, irritated skin.
Creams containing niacin help give the skin an almost instant healthy glow while hydrating cells and increasing overall tone.
In higher concentrations, niacin can also work as a lightning agent to even out blotchy skin tone.
Sources of Vitamin B3 are eggs, potatoes, tuna, beef and chicken.
It can also be found as serums (Our two best are) – Niacinamide Vitamin B3 Cream Serum by Gia Nautural and Niacinamide Vitamin B3 Cream Serum 5% by Pure Body Natural:Natural Nutra, Niacin (Vitamin B3) Supplement and Now Foods Niacinamide 500mg, Vitamin B-3 Capsules:
7. Vitamin B5 Keeps your Skin Acne-Free:
Vitamin B5 or Pantothenic acid, also called pantothenate helps the body convert your food into energy which is needed for building healthy skin, hair and eyes.
It keeps your body acne free by breaking down the oil that clogs the skin pores.
Vitamin B5 sources are kale, cabbage, eggs, liver and kidney.
8. Vitamin B7 Builds Skin Cells:
Vitamin B7 or biotin are a nutrient that forms the basis of the skin, nails and hair cells. Biotin helps in the formation of fatty acids that keep the skin moist.
Biotin is found in many food sources such as liver, carrots, soy flour, eggs oatmeal, wheat germ and dairy products.
Bacteria in the small intestine also produce biotin. Deficiency in biotin results in itchy, scaly skin.
9. Vitamin B6 Keeps Skin Blemish Free:
Vitamin B6 is among the water-soluble vitamins that fights against skin blemishes and dry skin. Food sources of vitamin B6 are banana, watermelon, chicken, spinach and rice.
10. Vitamin F Protects Skin:
Omega-3 and Omega-6 fatty acids are sometimes referred to as Vitamin F.
More potent than either vitamin C or E, omega fatty acids in Vitamin F are a super boost for aging skin. It has the ability to hydrate the skin, protect it from damage and regulate oil production.
Vitamin F is present in walnuts, fish and wild rice and omega supplements.
To better buttress the point, here is a wonderful Infographics that’ll visually show you the benefits of each one. Enjoy:
Infographics by thankyourskin.